Every 2 minutes, for 16 minutes (8 sets of):
10/7 Calorie Echo/Assault Bike @ HARD Effort
1 Power Clean @ 50+%

Four sets of:
6 Back Squats
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Four sets of:
5 Deadlifts
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Box Step Ups (20") in the remaining time.
Rest 60 seconds between sets and repeat for 4 total sets.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Row 4x1500m
Score: avg split time

15 min AMRAP
All sets must go unbroken

12 db front rack walking lunges 2x22.5/15kg
9 box jump over
6 t2b
12 wallball 10/8kg
9 db snatch 22.5/15kg
6 burpee

3*2+2 reps

20 min
2 min run/1 min walk

60 min
Massage

E1mom 20

OHS 10-12 (30kg)
Box stepover 2 x 17,5kg db, 10
K2e 15
Front db squst 17,5 x 2, 10-12
Handstand 45s

WOD ENDURANCE:
30 BOX JUMP
30 JUMPING PULL UP
30 KB A. SWING 24/16 16/12
30 ALT LUNGE
30 KNEE TO CHEST
30 PUSH PRESS 20/15
30 BACK EXTENSION
30 WALL BALL
30 DU OR 90 SU

25/20 cal bike or row

2 rounds
10 good mornings
10 empty barbell deadlifts

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM
weight stays the same throughout EMOM.

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up & down dog
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6 Back squat
  6 Good morning
  6 Reverse lunge

• Mobility...